Follow these sleep tips to improve your [sleep hygiene](https://www.masterclass.com/articles/sleep-hygiene-tips), enhance your overall health, and boost daytime alertness.

1. __Prioritize sleep__. Most healthy adults need seven to nine hours of sleep every night. Not getting enough sleep can cause daytime sleepiness and can affect all other activities in your day.
2. __Maintain a sleep routine__. Try to maintain a consistent sleep-wake cycle—even on weekends when you might want to sleep in—to regulate your body’s [circadian rhythm](https://www.masterclass.com/articles/circadian-rhythm-explained), or internal clock.
3. __Create bedtime rituals__. A warm bath, a cup of tea, a light snack, soothing music, and relaxation techniques like deep breathing can help lull you to sleep.
4. __Track your sleep__. A sleep diary is a log of your sleep schedule. Keeping record of your sleep can help you identify patterns in your sleep-wake cycle and make adjustments to get more consistent sleep. 
5. __Remove distractions__. To ensure a good night’s sleep, keep distracting devices like televisions and computers out of your bedroom. 
6. __Avoid blue light__. Electronic devices like smartphones and tablets emit blue light that can interfere with your circadian rhythm. Minimize your exposure to blue light close to your bedtime. 
7. __Keep your bedroom cool__. To reach deep sleep, your body temperature decreases. Keeping a cool sleep environment—around 65 degrees Fahrenheit—will help you drift off to sleep.
8. __Consider using natural sleep aids__. Melatonin—a natural sleep hormone available as a dietary supplement—can help regulate your internal sleep cycle. 
9. __Avoid alcohol and caffeine before bed__. Alcohol has a sedative effect that can make you fall asleep quickly, but it can affect the quality of your sleep and cause drowsiness the next day. Drinking coffee or tea in the late afternoon can provide an energy boost, but if you drink caffeine within four hours of your bedtime, you may find yourself unable to fall asleep.
10. __Keep daytime naps short__. If you are feeling drowsy during the day, it's fine to take a short [nap](https://www.masterclass.com/articles/napping-tips), but napping for too long can affect your ability to fall asleep at night. Set an alarm clock to keep your naps short and efficient—around 20 minutes.
11. __Block out disruptive sounds and light__. Sound and light exposure interfere with sleep, even if they don't cause you to wake up. If noises disrupt your sleep, try earplugs or a [white noise](https://www.masterclass.com/articles/white-noise-explained) machine. Use blackout shades to keep bright light out of your bedroom. You can also try wearing a sleep mask to block light.
12. __Seek medical advice__. Sleep apnea, narcolepsy, and restless leg syndrome are sleep disorders that can greatly affect your sleep patterns. Anxiety and depression can also impact your sleep. For these issues, consult a doctor for help getting into a healthy sleep schedule.

Saw some of the best darn logs of your life with a [MasterClass Annual Membership](https://www.masterclass.com) and exclusive instructional videos from Dr. Matthew Walker, the author of *Why We Sleep* and the founder-director of the Center for Human Sleep Science at the University of California, Berkeley. Between Matthew’s tips for optimal snoozing and info on discovering your body’s ideal rhythms, you’ll be sleeping more deeply in no time.  
Getting the right amount of sleep helps you maintain a healthy lifestyle. By adopting the right sleep habits, you can facilitate consistent, restful sleep.


Getting the right amount of sleep helps you maintain a healthy lifestyle. By adopting the right sleep habits, you can facilitate consistent, restful sleep.


How to Sleep Better: 12 Tips for Getting Restful Sleep

Follow these sleep tips to improve your <a href='https://www.masterclass.com/articles/sleep-hygiene-tips' target='_self' class='mc-text--link' data-mc-segment-trigger='true' data-mc-segment-event-type='Article Page Click' data-event-obj='{"textTag":"p","href":"https://www.masterclass.com/articles/sleep-hygiene-tips","linkCopy":"sleep hygiene","category":null}'>sleep hygiene</a>, enhance your overall health, and boost daytime alertness.<ol class="mc-m-4"><li class="mc-my-4"> 1. Prioritize sleep. Most healthy adults need seven to nine hours of sleep every night. Not getting enough sleep can cause daytime sleepiness and can affect all other activities in your day. </li><li class="mc-my-4"> 2. Maintain a sleep routine. Try to maintain a consistent sleep-wake cycle—even on weekends when you might want to sleep in—to regulate your body’s <a href='https://www.masterclass.com/articles/circadian-rhythm-explained' target='_self' class='mc-text--link' data-mc-segment-trigger='true' data-mc-segment-event-type='Article Page Click' data-event-obj='{"textTag":"p","href":"https://www.masterclass.com/articles/circadian-rhythm-explained","linkCopy":"circadian rhythm","category":null}'>circadian rhythm</a>, or internal clock. </li><li class="mc-my-4"> 3. Create bedtime rituals. A warm bath, a cup of tea, a light snack, soothing music, and relaxation techniques like deep breathing can help lull you to sleep. </li><li class="mc-my-4"> 4. Track your sleep. A sleep diary is a log of your sleep schedule. Keeping record of your sleep can help you identify patterns in your sleep-wake cycle and make adjustments to get more consistent sleep. </li><li class="mc-my-4"> 5. Remove distractions. To ensure a good night’s sleep, keep distracting devices like televisions and computers out of your bedroom. </li><li class="mc-my-4"> 6. Avoid blue light. Electronic devices like smartphones and tablets emit blue light that can interfere with your circadian rhythm. Minimize your exposure to blue light close to your bedtime. </li><li class="mc-my-4"> 7. Keep your bedroom cool. To reach deep sleep, your body temperature decreases. Keeping a cool sleep environment—around 65 degrees Fahrenheit—will help you drift off to sleep. </li><li class="mc-my-4"> 8. Consider using natural sleep aids. Melatonin—a natural sleep hormone available as a dietary supplement—can help regulate your internal sleep cycle. </li><li class="mc-my-4"> 9. Avoid alcohol and caffeine before bed. Alcohol has a sedative effect that can make you fall asleep quickly, but it can affect the quality of your sleep and cause drowsiness the next day. Drinking coffee or tea in the late afternoon can provide an energy boost, but if you drink caffeine within four hours of your bedtime, you may find yourself unable to fall asleep. </li><li class="mc-my-4"> 10. Keep daytime naps short. If you are feeling drowsy during the day, it&#39;s fine to take a short <a href='https://www.masterclass.com/articles/napping-tips' target='_self' class='mc-text--link' data-mc-segment-trigger='true' data-mc-segment-event-type='Article Page Click' data-event-obj='{"textTag":"p","href":"https://www.masterclass.com/articles/napping-tips","linkCopy":"nap","category":null}'>nap</a>, but napping for too long can affect your ability to fall asleep at night. Set an alarm clock to keep your naps short and efficient—around 20 minutes. </li><li class="mc-my-4"> 11. Block out disruptive sounds and light. Sound and light exposure interfere with sleep, even if they don&#39;t cause you to wake up. If noises disrupt your sleep, try earplugs or a <a href='https://www.masterclass.com/articles/white-noise-explained' target='_self' class='mc-text--link' data-mc-segment-trigger='true' data-mc-segment-event-type='Article Page Click' data-event-obj='{"textTag":"p","href":"https://www.masterclass.com/articles/white-noise-explained","linkCopy":"white noise","category":null}'>white noise</a> machine. Use blackout shades to keep bright light out of your bedroom. You can also try wearing a sleep mask to block light. </li><li class="mc-my-4"> 12. Seek medical advice. Sleep apnea, narcolepsy, and restless leg syndrome are sleep disorders that can greatly affect your sleep patterns. Anxiety and depression can also impact your sleep. For these issues, consult a doctor for help getting into a healthy sleep schedule. </li></ol>

12 Ways Get Better Sleep

Saw some of the best darn logs of your life with a <a href='https://www.masterclass.com' target='_self' class='mc-text--link' data-mc-segment-trigger='true' data-mc-segment-event-type='Article Page Click' data-event-obj='{"textTag":"p","href":"https://www.masterclass.com","linkCopy":"MasterClass Annual Membership","category":null}'>MasterClass Annual Membership</a> and exclusive instructional videos from Dr. Matthew Walker, the author of Why We Sleep and the founder-director of the Center for Human Sleep Science at the University of California, Berkeley. Between Matthew’s tips for optimal snoozing and info on discovering your body’s ideal rhythms, you’ll be sleeping more deeply in no time.

Want to Learn More About Catching Those Elusive Zs?

Getting the right amount of sleep helps you maintain a healthy lifestyle. By adopting the right sleep habits, you can facilitate consistent, restful sleep.